Fatigue: Causes, signs & how to manage it

Did you know that Singapore is the most fatigued country in the world, according to a research by Sleepseeker? Let’s tackle this head on.

background

In our fast-paced world, it’s not uncommon to find yourself asking, “Why am I so tired all the time?” Fatigue can be an all-encompassing feeling that affects not just your body but your quality of life too.

If you’re looking for a natural way to boost your energy and tackle fatigue head-on, chiropractic care might just be the answer you’ve been seeking.

What is fatigue?

Identifying the different types of fatigue

Before delving into how chiropractic care can help combat fatigue, let’s first understand what fatigue is. Fatigue is often seen as a persistent and overwhelming feeling of tiredness, a state where your energy levels are depleted beyond the normal tiredness that comes at the end of a busy day. It can manifest in various forms, including mental fatigue, muscle fatigue, and the more severe and long-lasting chronic fatigue.

Mental fatigue

Mental fatigue, as the name suggests, primarily involves your mind. It’s that feeling when your brain seems to slow down, making it difficult to concentrate or think clearly. If you’ve ever found yourself struggling to stay focused at work or constantly misplacing your keys, mental fatigue may be the culprit. In today’s digital age, where we’re bombarded with information and distractions, mental fatigue has become increasingly common.

Muscle fatigue

Muscle fatigue, on the other hand, is a physical sensation that arises when your muscles lose their ability to generate force. This can be due to overexertion or prolonged periods of physical activity. Think of the burn you feel in your legs after an intense workout or the weakness that sets in after a day of heavy lifting – these are classic examples of muscle fatigue.

Chronic fatigue

Chronic fatigue is a more complex and long-term condition that extends far beyond the occasional tiredness we all experience. It’s characterised by persistent, unexplained fatigue that doesn’t improve with rest. Chronic fatigue syndrome (CFS) is a well-known subset of chronic fatigue and is often accompanied by other symptoms like headaches, joint pain, and memory problems. While the exact cause of CFS remains uncertain, it can be severely debilitating and negatively impact one’s quality of life.

Each form of fatigue demands unique approaches for relief and recovery. Identifying the specific type of fatigue you’re experiencing is the crucial first step towards effectively addressing and managing your fatigue-related challenges.

What are the causes of fatigue?

Identifying the root cause of your fatigue

Fatigue can be the result of a multitude of factors, both physical and psychological. Understanding the underlying causes is the first step in addressing your persistent tiredness.

Lifestyle factors

A hectic lifestyle with inadequate sleep, poor dietary choices, and excessive stress can all contribute to fatigue. Skipping meals, especially breakfast, and consuming a high-sugar diet can cause energy crashes throughout the day.

Medical conditions

Certain medical conditions can lead to fatigue, such as anaemia, thyroid disorders, diabetes, and sleep disorders like sleep apnoea. It’s essential to rule out any underlying medical issues with your healthcare provider.

Mental health

Stress, anxiety, and depression can take a toll on your energy levels. The constant release of stress hormones can lead to mental fatigue and even physical fatigue in the long run.

Physical activity

Overexertion or a lack of physical activity can both result in fatigue. Striking the right balance between staying active and allowing your body to rest is crucial.

Environmental factors

Excessive exposure to environmental toxins, allergens, or a lack of sunlight can also sap your energy.

Medications

Some medications have fatigue as a side effect. If you’re taking medication and experiencing fatigue, consult your healthcare provider for potential alternatives.

Nutritional deficiencies

A diet lacking in essential nutrients, such as vitamins and minerals, can lead to fatigue. Common deficiencies include iron, vitamin D, and B-vitamins.

Hydration

Dehydration can be a sneaky cause of fatigue. Ensuring you’re well-hydrated throughout the day can help maintain energy levels.

What are the effects of fatigue?

Fatigue can have a range of significant effects on both physical and mental well-being, including:

Cognitive impairment, hampering concentration and memory
Slower reaction time and impaired decision-making
Increased risk of accidents and injuries
Weakened immune system
Elevated stress and emotional instability
Impaired physical performance and muscle weakness

What are the signs and symptoms of fatigue?

Recognising the indicators of fatigue

Recognising the signs and symptoms of fatigue is vital in addressing the issue effectively. Some common indicators include:

Constant tiredness – Feeling tired all the time, regardless of how much sleep you get.
Lack of energy – Struggling to summon the energy for daily activities.
Difficulty concentrating – Inability to focus, memory lapses, or frequent daydreaming.
Irritability – Feeling more irritable or moody than usual.
Muscle weakness – Physical fatigue that leads to muscle weakness and a lack of motivation to engage in physical activities.
Poor immune function – Frequent illnesses or infections due to a weakened immune system.
Depression or anxiety – Feelings of sadness or unease that persist over time.
Headaches – Frequent headaches can be a symptom of fatigue.

It’s important to remember that these symptoms may vary from person to person, and identifying the root cause of your fatigue is crucial in developing an effective strategy to combat it.

IS fatigue SERIOUS?

When should I seek help with my persistent tiredness?

It’s important to address your persistent tiredness as soon as you notice ongoing issues. Persistent tiredness can have significant impacts on your daily life and overall health, and it’s crucial not to let it linger. Fatigue can lead to cognitive impairment, mood disturbances, and other health complications.

By reaching out to a healthcare professional early, you can receive a proper assessment and guidance to identify and manage the underlying causes of your fatigue. They can help you develop a tailored care plan to improve your energy levels, ensuring you can maintain good health and well-being over time. The earlier you seek help for your persistent tiredness, the better your chances of finding effective solutions and preventing further health-related complications.

fatigue MANAGEMENT

How should I address my fatigue?

Addressing your fatigue can often begin with home remedies and lifestyle adjustments. You might wish to start by identifying and modifying habits that contribute to your tiredness.

Simple steps like prioritizing sleep, maintaining a balanced diet, and staying hydrated can make a significant difference. Regular exercise, stress management, and effective time management are also key elements in addressing fatigue.

However, if these home remedies don’t seem to be alleviating your fatigue or if it persists, it may be time to explore more drastic action, such as seeking professional help. Reaching out to a healthcare provider for a comprehensive evaluation and guidance can be the next step in addressing and managing your fatigue effectively.

What are some ways to manage fatigue?

There are several strategies to manage and even overcome fatigue naturally. A holistic approach is often the most effective.

Sleep hygiene

Ensure you’re getting quality sleep. Create a sleep-friendly environment, establish a regular sleep schedule, and avoid stimulants like caffeine and electronic screens before bedtime.

Nutrition

A balanced diet rich in whole foods, such as fruits, vegetables, lean proteins, and whole grains, can provide the energy your body needs. Stay hydrated and consider supplementation if you have nutrient deficiencies.

Stress management

Adopt stress-reduction techniques like meditation, yoga, or deep breathing exercises. Reducing stress can significantly improve your mental and physical energy levels.

Physical activity

Regular exercise can boost your energy, improve your mood, and enhance your overall well-being. Aim for a mix of aerobic and strength-training exercises.

Sunlight exposure

Spend time outdoors to ensure you receive adequate sunlight, which is essential for maintaining your circadian rhythm and overall energy levels.

Avoid overexertion

Don’t push yourself too hard physically or mentally. Take regular breaks, and listen to your body.

Limiting caffeine and alcohol

While a cup of coffee can provide a short-term energy boost, excessive caffeine or alcohol intake can lead to energy crashes. Consume them in moderation.

Chiropractic care

Our chiropractors are skilled to manage relief for fatigue. Start the healing journey with a spinal check-up.

CHIROPRACTIC FOR fatigue

How can chiropractic care help with fatigue?

Chiropractic care, although not a conventional management method for fatigue, can play a significant role in alleviating its symptoms and addressing its underlying causes. Here’s how chiropractic care can help with fatigue:

Chiropractic care can improve nervous system function

Chiropractic adjustments primarily focus on the spine, aiming to correct misalignments and subluxations. When your spine is misaligned, it can create pressure on the nerves that run through your spinal column. This pressure can disrupt the normal flow of nerve signals between your brain and the rest of your body, leading to various health issues, including fatigue. Chiropractic adjustments help restore proper alignment, removing interference in the nervous system. This can enhance the communication between your brain and body, leading to better energy distribution and overall well-being.

Chiropractic care can enhance blood circulation

Proper spinal alignment can improve blood circulation. Adequate blood flow is essential for the delivery of oxygen and nutrients to your body’s tissues, including your muscles and brain. Improved circulation can help combat muscle fatigue and enhance cognitive function, making it easier to stay alert and focused.

Chiropractic care can provide pain relief

Fatigue is often associated with pain, whether it’s the result of muscle tension, joint discomfort, or headaches. Chiropractic care can provide effective pain relief by addressing the root causes of these discomforts. When you’re free from pain, you’re more likely to have higher energy levels and a better quality of life.

Chiropractic care can reduce stress

Many people carry stress and tension in their bodies, which can contribute to both physical and mental fatigue. Chiropractic adjustments can help relax tight muscles and reduce stress in the body. The physical release of tension often leads to a sense of relaxation and mental clarity.

Chiropractic care is personalised to your needs

Chiropractors assess each patient’s unique needs and tailor adjustments plans accordingly. This means that your chiropractic care for fatigue will be personalised to address the specific issues you’re facing, whether it’s muscle tension, nerve compression, or pain.

How many chiropractic sessions do I need to manage fatigue?

The number of chiropractic sessions you’ll need to manage fatigue can vary widely from person to person. Several factors come into play, including the severity of your fatigue, the underlying causes, and your body’s response to chiropractic care. It’s essential to communicate openly with your chiropractor about your progress and how you’re feeling throughout the treatment process. Here are some general guidelines:

1. Initial assessment

Your chiropractor will conduct an initial assessment to determine the extent of spinal misalignments and any related problems. This will help them develop a treatment plan tailored to your specific needs.

2. Frequency of sessions

In the initial phase of treatment, you may need more frequent sessions to correct spinal issues and alleviate any discomfort. These sessions might be scheduled several times a week.

3. Progress monitoring

As you progress and start to experience relief from fatigue, the frequency of your chiropractic sessions may decrease. This is a positive sign that your body is responding well to the treatment.

4. Maintenance care

After achieving significant improvement, your chiropractor may recommend maintenance care. This typically involves periodic sessions to ensure your spine remains aligned and to prevent fatigue from recurring. The frequency of maintenance sessions will depend on your individual needs and how well your body maintains its alignment.

When should I see a chiropractor for fatigue?

If you’ve attempted various home remedies and lifestyle changes to manage your fatigue without seeing significant improvement, it might indicate an underlying issue related to your body’s alignment or health. In such cases, it’s advisable to consider consulting a chiropractor for a comprehensive assessment.

Chiropractors are skilled in diagnosing and addressing issues related to spinal alignment and overall well-being. They can determine whether chiropractic care may be beneficial in addressing the root causes of your fatigue and provide recommendations for a personalised care plan.

At Chiropractic Singapore, our experienced chiropractors specialise in assessing and addressing various health concerns, including fatigue, and can guide you on whether chiropractic care is a suitable option for your specific situation.

Note: The above information is not a substitute for a diagnosis or any form of medical care. Symptoms and treatments differ from person to person, and one should consult a chiropractor for an accurate diagnosis and recommendation.